Spring Training Continues - Running Injuries
Due to the fact that running requires greater balance, muscle strength and range of motion than walking, runners are prone to more injuries. Muscles and joint structures must absorb more energy to accept and control the weight. Unfortunately, studies have indicated that the sacroiliac joint, a set of joints in the pelvis, displaces approximately four times the body's weight during running and only two times the body's weight during walking. The resulting injuries can include iliotibial band syndrome (ITB syndrome), piriformis syndrome, sacroiliac dysfunction, achilles tendonitis, plantar fasciitis and even shin splints.
Running injuries can be avoided with some preventative measures
Intrinsic factors
Strength and flexibility - weak and tight muscles are unable to withstand the forces. A strength and stretching program will be of benefit.
Leg and foot alignment - foot arch and leg length inequalities result in misalignment of the pelvis. Depending on the cause of the misalignments, it can be corrected with orthotics, proper footwear and, of course, chiropractic care.
Extrinsic factors
Training methods - It is suggested that 60% of running injuries are the result of "too much - too soon". An appropriate running program that increases training by 10% each week, will provide structure and avoid "too much - too soon".
Training surface - many running injuries are the result of new surfaces (hills, hard surfaces, cantered roads). Consider increasing the time spent on each surface to increase also by 10% each week.
Running shoes - knowledgeable staff at a local running store can help you select the appropriate foot wear. The staff can help determine if you are a pronator, a supinator, a heel striker or a fore foot striker. It is also recommended that the shoes be replaced every 400-700 kilometers, depending on the shoe.
Unfortunately, the above recommendations are not always the solution. Once an injury has occurred, effective and efficient treatment is pertinent. Depending on the injury, Active Release Technique or chiropractic manipulations may be appropriate. At Precision Health we provide both forms of treatment and are capable of determining if another health care professional's care is appropriate.